Just Around the Corner!

race season is just around the corner

The first Max Performance races of the year are just about 2 months away. If you have been lax in your training over this cold and snowy New England winter, it’s time to get a move on so you can have fun racing this spring and summer.  Keep these points in mind to get the most out of the next 2 months:

·       Make sure your medical provider has cleared you as safe to vigorously exercise.

·       Take the next 4 weeks, and focus on 2-3 swims/bikes/runs per week if possible, and mostly using very comfortable lower intensity workouts.  Classical Zone 2 style training – which feels like “all day pace”.  Aim to build over this month, from about 50-60% race segment duration for your longer workouts, to full race segment duration (cycling and running, swimming can likely be more like 100-300% race segment duration).



·       During 1 workout per sport per week, do a handful (3-6) X 5-12 second efforts.  Not “sprints”.  But moving at a higher speed.  A classic example is a spin-out on the bike – 10 seconds at the fastest cadence you can ride without bouncing in the saddle against extremely light resistance (no chain feeling), strides at the end of a run, or doing half a length with a higher stroke rate while swimming. This is about acclimating to faster movement over the next month and developing skills.

·       During the last 4 weeks of racing, you can nudge up the volume a bit, aiming to reach durations which are 10-20 minutes longer than you think it will take you to cover the race course's distance on race day.  At this point, doing 1 workout per sport, with intervals at about 5% below to 5% above the estimated race effort.  For example, 4 X 5 minutes @ 5% under target race effort; 2 X 10 minutes @ 5% under target race effort; 4 X 3 minutes at 5% over target race effort; or 2 X12 minutes @ 100% of target race effort.  Err to shorter durations for running and swimming and longer on the bike.  Cycling and running, aim for about 2 minutes rest going very very easily between intervals, swimming err to 30-60 seconds between intervals (swimming erring to 50-400yd/meter intervals vs duration is ok).

·       The last week before the race, cut the duration you have done the 2 weeks prior by 60% while still doing 1 session per sport with a bit of intensity, but cut the amount of time at those higher intensities in half, so you are only doing  2 X 3 minutes or 1 X 12 minutes, for example.  This helps you stay in rhythm and increasingly fresh as you head into the race.

Look, that’s not a training plan.  It’s a group of concepts that you can apply to get things going if you have been a bit behind over the winter.  The key thing is to stay patient and not go gangbusters out of the shoot.  Doing that increases injury risk and could derail the summer overall.  So, ease in, get consistent, and you'll have a really fun season – even if you got a late start!

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

Max Performance organizes multi-sport events throughout New England with an emphasis on organization, communication, energy, and enthusiasm!